WARMUP
400m run or row
dynamic stretch
pvc role
dynamic stretch
pvc role
BENCH Reps
1 x 10 at 50%
1 x 10 at 70%
3 x 10 at 75%
1 x 10 at 70%
3 x 10 at 75%
WcG FIVES
5 Rds
5 HSPU
5 PUs
5 C & J 135/95, 115/75, 95/65, 75/45
5 BBJO
5 Front Squats
5 HSPU
5 PUs
5 C & J 135/95, 115/75, 95/65, 75/45
5 BBJO
5 Front Squats
